Shoulders 30 January 2008

Dumbell shoulder press
Warm up
30lbs x 12
35lbs x 12

Work sets
70lbs x 12
80lbs x 8
70lbs x 9
60lbs x 9

Barbell front raises
75lbs x 10
75lbs x 10
50lbs x 10

Lateral raises
20lbs x 10
20lbs x 10
15lbs x 10
10lbs x 12 x 7

Rear delt raises
15lbs x 10 x 3
10lbs x 12 x 5
5lbs x 12 x 2

Lol, it's been a while. Old news bro.

..................

Get away from me!

Arms 6 February 2009

Preacher curls
85lbs x 8
85lbs x 10
75lbs x 11

Overhead dumbell triceps extensions
90lbs x 12
90lbs x 12
80lbs x 10

Concentration curls
30lbs x 8
25lbs x 10
25lbs x 10

French presses
85lbs x 10
80lbs x 10
75lbs x 10

EZ barbell curls (30 secs rest between sets)
50lbs x 10 x 5
40lbs x 10 x 2

Tricep pressdowns (30 secs rest)
70lbs x 10 x 5
50lbs x 10 x 2

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Added on February 4, 2009, 1:02 pmChest 2/2/2009
High Incline Dumbell Press
Warm up
40lbs x 12
45lbs x 12

Work sets
95lbs x 9
95lbs x 9
95lbs x 6 drop set 70lbs x 4

Flat dumbell bench
80lbs x 9
80lbs x 9
70lbs x 9

Decline barbell bench
135lbs x 12
155lbs x 12
185lbs x 12

Cable crossovers
50lbs x 12 x 2
40lbs x 12 x 5

This post has been edited by darklight79: Feb 4 2009, 04:42 PM

Back 3/2/2009
Barbell rows
Warm up
115lbs x 12
115lbs x 10

Work sets
205lbs x 10
205lbs x 10
185lbs x 12

Wide grip lat pulldowns
140lbs x 10
140lbs x 6 drop set 120lbs x 4
130lbs x 10

Cable rows
140lbs x 10
140lbs x 10
130lbs x 10

Machine hammer rows
140lbs x 10
140lbs x 10
120lbs x 12

Cable pullovers
70lbs x 10 x 7

Shrugs
295lbs x 12
295lbs x 12
295lbs x 12
295lbs x 10

This post has been edited by darklight79: Feb 4 2009, 04:41 PM

I once showed Pendlay rows to Terry and he said they were useless. Deloading means no time under tension means the targeted muscles aren't put under continuous stress. My barbell rows are the classic type which bodybuilders use and my back has improved a lot. A vid next week then.

Replied.

Lol, definitely conventional barbell rows are more difficult. When you deloaed you get rest time. I ain't got no back problems so far.

Well think about it. Name me any professional bodybuilder who does Pendlay rows first. Go to the IFBB section at bb.com and ask any pro in his thread if he does Pendlay over conventional barbell rows. Seen any vids of Dorian Yates or Ronnie or Jay Cutler doing Pendlays? Need i say more? =P

Sorry, wrong mate. I have a training partner who started based on this program and he has already put on 20 pounds of lean mass and deadlifting around 350lbs. He never did Rippetoe, just did what i did.

I don't. I take a break when I feel I need it. Do you know what separates pro bodybuilders from other struggling trainees? Let's just put steroids and superior geneticsout of the equation first. The advantage is that they know how to listen to their body. Ask yourself, why Dorian Yates or Wong Hong don't do the conventional barbell squat? Instead they do the Smith and hack squats and leg presses. And why Ronnie doesn't do that but does the opposite? Because they figured out what works for them.

Rippetoe and 5 x 5 are templates. They are a guide, not something you can do forever. The best bodybuilders never follow a fixed, rigid, pen and paper program. They go by instinct and feel. It's really that simple.

This post has been edited by darklight79: Feb 6 2009, 01:45 PM

Legs Wednesday 4/2/2009

Squats
Warm up
135lbs x 12
155lbs x 12

Work sets
255lbs x 12
255lbs x 12
255lbs x 12

Leg press
425lbs x 12
425lbs x 10
375lbs x 10

Leg extensions
240lbs x 12
240lbs x 12
225lbs x 12

Leg curls
6 plates x 12
6 plates x 10
6 plates x 10

Leg extensions
205lbs x 10 x 5
190lbs x 10 x 2

One legged calf raises
BW + 50lbs x 12 x 3

Calf presses
Full weight stack x 12 x 7

Comments:-
Surprising. I skipped legs for almost a month and strength levels were still good. I didn't try to make PR's in squats, just cruised through with a light weight to get back into the groove.

Shoulders Thursday 5/2/2009

Dumbell shoulder presses
Warm up
40lbs x 12
40lbs x 12

Work sets
80lbs x 9
70lbs x 10
80lbs x 6 drop set 50lbs x 5
70lbs x 7 drop set 50lbs x 4

Barbell front raises
75lbs x 10
75lbs x 10
75lbs x 12

Lateral raises
20lbs x 12
20lbs x 12
20lbs x 12
15lbs x 10 x 7

Rear lateral raises
20lbs x 12 x 3
10lbs x 12 x 7


Comments:-
At this rate I'll be dumbell pressing the 90 pounders for shoulders soon. Then i'll take a vid. =)

Here's a question. How long does whey last in your system, especially when it's the last source of protein of the day you're consuming before you sleep? Do you see the nutritional mistake there mate?

You need to understand that whey lasts in your system only 1.5 - 2 hours. And you're sleeping for 8 hours or so. That means after the whey wears off, it's 6 hours of catabolism. No wonder you're losing muscle. How about a meal of chicken and rice before you sleep? Or half a litre of milk with a scoop of peanut butter. Or milk with whey?

You still need some protein before you sleep. Doesn't matter on workout or non workout days. And use your judgment as to how much. Whey alone won't cut it for prebedtime.

Chest 16/2/2009

Incline dumbell press
100lbs x 10
100lbs x 9
70lbs x 10

Flat dumbell press
70lbs x 9
70lbs x 8
60lbs x 9

Decline dumbell bench press
200lbs x 8
185lbs x 12
185lbs x 9

Cable crossovers
40lbs x 12 x 6
30lbsx 12

This post has been edited by darklight79: Feb 17 2009, 09:35 PM

When a beginner utilizing light poundages, use absolutely strict form. When advanced, use fairly strict form. Think about it, there's no way i can bicep curl 60 kilograms without swaying my body. And about the milk, there's actually conflicting studies. Chocolate milk is said to be extremely anabolic postworkout when mixed with whey as it gets the anabolic cascade working. So i'm neutral on both stances.

I train at Malacca.

Hey bro. When people prepare for a comp, they don't try to make any PR's because that's not gonna happen with the caloric reduction. They go for higher reps and lighter weight, the aim is to volumize the muscle. But for a pre comp, Terry is definitely the master here, not me. He can definitely give you better advice.

This post has been edited by darklight79: Feb 18 2009, 03:07 AM

Back 18/2/2009

Barbell rows
Warm up
115lbs x 12
135lbs x 10

Work sets
225lbs x 10
225lbs x 9
205lbs x 9

Cable rows
160lbs x 10
140lbs x 10
140lbs x 10

Hammer grip pulldowns
110lbs x 10
110lbs x 9
100lbs x 9

Machine rows
160lbs x 8
140lbs x 9
120lbs x 10

Cable pullovers
70lbs x 10 x 5
60lbs x 12 x 2

Barbell shrugs
295lbs x 12
295lbs x 10
225lbs x 12

Shoulders 20/2/2009

Dumbell shoulder press
Warm up
35lbs x 12
35lbs x 10

Work sets
80lbs x 10
70lbs x 10
70lbs x 9
50lbs x 12

Front barbell raises
65lbs x 10
65lbs x 10
45lbs x 10

Dumbell lateral raises
15lbs x 10 x 3
10lbs x 12 x 7

Rear lateral raises
20lbs x 10 x 3
10lbs x 12 x 7

Comments:-
Lots of pump sets today. Joints showing wear and tear. Need to go on a light phase for a few weeks or maybe a layoff.

Lol. You ain't eating enough buddy. Both my partners are going crazy with chest growth. And it takes time. You just modified your diet. Don' tell me you expect instant gains.

It's fine. I do that too, unless you want to specifically gain strength in a particular lift, then stick with the same order or start with that exercise first.

This post has been edited by darklight79: Feb 23 2009, 12:20 AM

Sure you can skip legs, if you want to look like a total Johnny Bravo retard and let all the girls laugh at your skinny legs. You think women are blind? They can see skinny legs even through thick baggy pants.

^^^^^^^^^^^^^^^^^^^^
x2

You keep expecting magic! I don't know what else to say. If you ask these kind of questions in bb.com you'll get laughed at. How can you expect instant results in such a short time??
Chest routine:-
Incline, Flat, Decline/Machine
Then some sort of isolation, flyes or cable crossovers, 3 sets each. Don't overdo it. More isn't better.